Every new year starts with ambitious resolutions. As everyone is now well aware of having good health and its importance, the resolutions are generally related to having better health in the coming year. The biggest problem in today’s era is obesity which is quite associated with the highly changing lifestyles and the habits related to it. Obesity not only affects physical health but also has a great impact on mental, emotional, and social well-being.
Hence, it is no surprise to see a majority of the population determined to go on a weight loss journey. Weight loss is a complex process that involves a combination of healthy eating, regular exercise, and a healthy lifestyle. The ambition is not bad, but the speed of the result they want to achieve is exaggerated. The fast-paced generation wants the so-called ‘instant’ result which calls for a variety of crash diets and exercises. Unfortunately, there are many myths and misconceptions surrounding weight loss that can make the process even harder.
Here in this write-up, we are going to talk about a few common myths and we will try to debunk those.
Myth 1: Carbs make you fat
- Our body doesn’t need carbohydrates.
- It is better to eat carbohydrates in the morning so that you can burn them off.
TRUTH
- Our organs require glucose and the easiest way to receive this is through carbs.
- If you are on a low-carb diet, you may not be getting enough vital nutrients, also it increases the risk of constipation because of low fiber content.
- Common sense would make it seem like you need most carbs in the morning to energize you for the day, but the truth is the time in which you eat carbs does not affect fat loss as long as calories are controlled.
Myth 2: Keto diets
- Best and fastest way of weight loss
TRUTH
- As the keto diet focuses on fat consumption for fuel- contributing up to 90% of energy from fats (instead of the recommended 20-35%), it increases the risk of elevated bad LDL cholesterol and heart diseases.
- The long-term safety of this diet is unknown.
Myth 3: You need to detox
- Detoxes will remove toxins from your body
- You can lose up to 5 kgs of fat per week while detox dieting
TRUTH
- Many herbal detox products boast that they regulate blood sugar levels. But there is no science to support this.
- When detox dieting, the weight loss is actually the loss of water that is retained and not fat.
Myth 4: Eat often
- Eating frequently helps you lose weight faster as it speeds up the metabolism.
TRUTH
- Meal timing does not affect fat loss, all that matters is your daily calorie intake.
Myth 5: Crash diet
- Extreme calorie restrictions are effective for long-term weight loss
TRUTH
- Crash diets lead to rapid weight loss, but this weight is regained once the diet is over. Hence it is not at all sustainable.
- These types of diets often involve cutting out entire food groups or suddenly reducing calorie intake, which can lead to nutritional deficiencies, muscle loss, and a slowed metabolism.
- It can lead to a cycle of yo-yo dieting, which can be harmful to both physical and mental health.
Myth 6: Skipping meals
- Skipping meals helps you lose weight.
TRUTH
- Skipping meals can actually slow down metabolism and make it harder to lose weight.
- It can also lead to overeating later in the day, which can counteract any potential weight loss.
- Not only will starving yourself result in feeling tired and lethargic, but your body is more likely to miss out on essential nutrients.
Myth 7: Intermittent fasting- the golden way of weight loss
- There are various versions of intermittent fasting followed by population (for example a 16:8 plan- fasting for 16 hours and eating for other 8 hours of the day)
- Evidence shows there is generally no difference in the amount of weight loss by following a fasting diet when compared with a traditional energy-restricted diet.
The key to weight loss
The best way to lose weight is slowly, by making small, achievable changes to your eating and exercise habits.
Some simple suggestions are as follows:
- Don’t crash diet.
- Be mindful of the portions you are consuming.
- Cut back on refined and added sugars.
- Exercise for at least 30 minutes a day as per your convenience.
- Don’t eliminate any food group. Instead, choose from a wide variety of foods and choose ‘whole’, less processed foods.
- Have a regular pattern of eating and stick to it.
To summarise it all, by understanding the truth about weight loss, you can make informed decisions and develop a sustainable plan that works for you.
References
- https://pubmed.ncbi.nlm.nih.gov/31525701/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3606061/
- https://www.businessinsider.com/guides/health/fitness/weight-loss-myths?IR=T
Author – Pratiksha Rane
